Fitness 500 (am)
Power clean (heavy single)
215
For time: 7 rounds of:
3 power cleans (185)
4 HSPUs
12.31
Airdyne 4 x 5 minutes (rest 3 minutes between intervals)
Notes: Tied a personal record on power clean. Probably could've gone heavier, but that wasn't the idea today. We were just trying to feel a heavier weight before starting the metcon. Made it through the first four rounds of the metcon unbroken on the HSPUs, but things started to break down on the last three rounds. Had to resort to single on the last two rounds, with significant rest between each rep. Handled the 185 fairly well on the power cleans. My gymnastics movements continue to hold me back: first it was C2Bs, then muscle-ups, and now HSPUs. My current template has about a session and a half of dedicated upper body work, but I probably need to revisit that and include at least two dedicated sessions.
Another ass-kicker of a workout on the Airdyne this evening. Used 180 as my heart rate cap for each interval, but it was tough to keep it below that number. I held the RPMs steady around 70 throughout the entire workout, and my heart rate touched 174, 180, 181, and 181. But, the lactic acid in the quads in just brutal. There's no escaping it -- the pain sets into the legs and stays with you for the rest of the interval. It's good training, though, because it teaches you that you can keep working even though your legs are on fire. I plan to do a recover piece tomorrow and am curious to see how it compares to the one I did last Monday.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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